Available all year round, this lengthy, green (or yellow) fruit (yes, technically it’s a fruit) is a member of the summer squash family and is often referred to as a courgette.
While zucchinis are usually served cooked – either steamed, boiled, grilled, stuffed and baked, or fried – as part of a meal or as a standalone item, they are ideally eaten raw as they consist of 95% water and are, therefore, wonderful for hydration.
They are also an excellent source of dietary fibre, which protects the colon against cancer, aids proper digestion and reduces constipation.
- 1 large zucchini
- ½ cup Kalamata olives
- ½ cup sun-dried tomatoes
- ½ cup of soaked pine nuts
- 1 handful arugula leaves
- 1 tbsp nutritional yeast
- 1 tbsp fresh lemon juice
- Pinch of salt & black pepper
When browsing through your local fruit and veg shop or market, look for zucchini squash that still has flowers attached as they offer the freshest and juiciest variety. A sleek, smooth and firm zucchini that has bright-coloured skin is what you want with every purchase. Store your zucchini in a perforated plastic bags inside a refrigerator drawer.
- Process the Kalamata olives, sun-dried tomatoes, lemon juice, and salt and pepper into a sauce.
- Add the pine nuts and process lightly, until the nuts are chunky.
- Using a potato peeler, slice the zucchini lengthways.
- Roll the zucchini into tubes like cannelloni.
- Place cannelloni onto arugula leaves.
- Add the sauce.
- Top with nutritional yeast.
- Garnish with spring onion.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.